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December 26, 2016

MET CON: For Time (35:00)!

Goal: Sub 30:00! Pace accordingly but be competitive (85%-95%). Rest no more than 7-9 seconds at a time.

E:
BUY IN: 25 Burpees

1 Legless Rope Climb +
3 Traditional Rope Climbs
2 Parking Lot FC Runs #75/45
100 Dubs
800 M Run

1 Legless Rope Climb +
2 Traditional Rope Climbs
1 Parking Lot FC Run
100 Dubs
400 M Run

1 Legless Rope Climb +
1 Traditional Rope Climb
2 Parking Lot FC Runs
100 Dubs
400 M Run

RX:
BUY IN: 25 Burpees

800 M Run
3 Traditional Rope Climbs (b2b)
2 Parking Lot FC Runs #55/35
100 Dubs

400 M Run
2 Traditional Rope Climbs (b2b)
1 Parking Lot FC Run
50 Dubs

400 M Run
3 Traditional Rope Climbs (b2b
2 Parking Lot FC Runs
100 Dubs

SCALED:
BUY IN: 25 Burpees

75 Dubs (150 Singles)

800 M Run

2 Traditional Rope Climbs (1 assisted Rope Climb or 25 KB SDL High Pulls #44/25)

2 Parking Lot FC Runs #45/25

50 Dubs (100 Singles)

400 M Run

2 Traditional Rope Climbs (1 assisted Rope Climb or 25 KB SDL High Pulls)

1 Parking Lot FC Run

75 Dubs (150 Singles)

400 M Run

2 Traditional Rope Climbs (1 assisted Rope Climb or 25 KB SDL High Pulls)

2 Parking Lot FC Runs